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GOLDEN VALLEY, Minn. - We may have seen a warm -up over the weekend but the temperatures are still low enough you need to take extra precautions when you workout outside.

But over-layering can also be troublesome.

On this week's Motivation Monday, Chris Freytag showed us how to find the perfect balance for bundling up.

Inner Layer: The fabric next to your skin should be lightweight, snug-fitting and able to wick perspiration. Look for tanks or undershirts made of synthetics, or acrylic, designed for this purpose. Avoid cotton, which absorbs moisture and stays wet. On colder days, layer nylon tights or leggings under your pants to insulate legs.

Middle Layer: This is the insulation layer, which should also wick moisture and provide warmth. Choose a slightly thicker fabric that fits loosely over your inner layer to trap the air warmed by exercise-generated heat. Fabrics like micro fleece and thermal tops work well. A mock t-neck with a zipper is a great middle layer.

Outer Layer: Like a protective shell, this layer shields you from wind, rain and snow. Try a nylon jacket, or wind jacket made of Gore-Tex™ . Hooded jackets are nice for protecting your head from the elements as well. Depending on your activity, you may need something heavier like a down or insulated coat. Don't forget a hat, since at least 40 percent of body heat can be lost through the head. Protect your fingers with mittens, which will keep your hands warmer than gloves.

Socks: Choose socks made of a wicking fabric to keep your feet warm and dry. There area a variety of wool and nylon socks that trap warmth and wick away sweat. Cotton socks will hold sweat, cause blisters and you may end up with some fairly frozen feet.

Shoes: Pick the appropriate shoe or boot for your sport. Make sure they have some sort of traction for the winter terrain. And make sure they aren't too small, cramping your feet and reducing circulation

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